The gut microbiome is considered one of the most important aspects of good health and well-being — it helps digest the foods you eat to provide the body energy and absorbs nutrients to maintain whole body health. Ongoing research even suggests that the state of the gut microbiome is […]
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The gut microbiome is considered one of the most important aspects of good health and well-being — it helps digest the foods you eat to provide the body energy and absorbs nutrients to maintain whole body health. Ongoing research even suggests that the state of the gut microbiome is related to the development of chronic illnesses. Metabolic disease, gastrointestinal disorders, certain cancers and even brain health and immunity may be influenced by gut health.
"Since all food is ultimately broken down in the gut, a healthy digestive system is crucial for breaking down and delivering nutrients from these foods throughout the body," says Stefani Sassos, MS, RDN, CDN, Deputy Director of the Good Housekeeping Institute Nutrition Lab. Over 100 trillion good and bad bacteria make up the gut microbiome, and the foods you eat play a pivotal roll in the health of the gut. If the composition of the gut is out of balance, it creates an environment that could make you more susceptible to infections and health conditions.
The best way to maintain a healthy balance of good and bacteria is to eat gut-loving, nutrient-dense foods like the ones detailed below. "Although probiotic supplements are popular, the best and most bioavailable probiotics come in food form as they come packaged with other key nutrients like vitamins, minerals and antioxidants," Sassos says. Some of the best foods for gut health are yogurt, sauerkraut and other fermented foods which support good bacteria, boost natural antibodies and can help fight infection. Other foods like oats, Swiss chard and pears pack your diet with soluble fiber which helps keep your energy stable and nourishes the healthy bacteria in the gut. Read on for more of the best foods for gut health.
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What’s not to love about oats? There are a ton of health benefits to oatmeal and oats in general since they are packed with beta-glucans, a type of soluble fiber that forms a gel-like substance that moves slowly through the digestive tract and helps to keep energy levels stable and keep you full.
What's more, this type of fiber also plays a role in stabilizing blood sugar levels, which actually also plays a role in gut health as an unhealthy or imbalanced gut can impact blood sugars. Foods that are rich in beta-glucans can help regulate blood sugars and lower the risk of insulin resistance too. Enjoy a bowl of oatmeal with your favorite fruit and nut toppings, blend oats into a healthy smoothie or make breakfast oat muffins.
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Bulgur wheat is a popular grain in Middle Eastern cuisine, and is a high resistant starch that acts as prebiotics to promote the beneficial bacteria in the gut microbiome, making it a gut-friendly food. "Bulgar is a great alternative to quinoa or rice, as it actually has more fiber and is lower in carbohydrates. The whole grain packs a nutty flavor and adds depth to any grain salad or side dish," Sassos says.
Adding bulgar to your favorite dishes is an easy way to add fiber to your diet since it doesn’t take long to cook, making it a convenient and nutritious addition to weeknight meals. Try this flavorful bulgur pilaf recipe that the whole family will enjoy.
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Bananas are a budget-friendly way to nourish your gut and are known to be one of the best foods for digestion. They contain a type of soluble fiber called inulin, a prebiotic that helps feed the good bacteria in the gut. If you are dealing with uncomfortable gastrointestinal symptoms like constipation or diarrhea, adding more bananas to your diet might help relieve these symptoms by improving stool consistency and overall bowel function according to a meta-analysis.
P.S. Don’t throw away that overly ripened banana in your fruit basket — save it for banana pancakes or a yummy Chocolate Banana Cake.
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Lentils are a versatile food rich in key nutrients like folate, iron, B vitamins and gut-boosting resistant starches. What’s the deal with resistant starches? Resistant starch is a type of carbohydrate that ferments in the large intestines and acts like a prebiotic to feed the good bacteria in the gut. By doing that it helps support the gut microbiome along with other benefits like keeping you full longer, improving bowel regularity and supporting heart health.
"Lentils are truly plant-based nutrition powerhouses, and offer a hefty dose of both fiber and protein," Sassos says. Try making a hearty lentil soup or pair it with rice for a nourishing, comfort meal. Check out more of our favorite recipes with lentils.
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From blueberries to raspberries and strawberries, berries are one of the healthiest fruits you can eat. One thing that all of these berries in particular have in common is keeping your gut in check. They contain disease-fighting properties like antioxidants which help reduce inflammation in the gut. A 2020 review from the Journal of Food and Function found that berries have been demonstrated to alleviate symptoms of gut inflammation.
Berries are also rich in prebiotics and are one of the highest vitamin C foods which can improve the gut barrier, enhance nutrient absorption and offer protection from certain toxins. Start your day with an easy berry summer smoothie or freeze them and enjoy later as a nutrient-dense, sweet dessert.
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Yogurt is probably the first thing that comes to mind when you think of the best foods for gut health, and for good reason. Yogurt is rich in probiotics, which are live microorganisms that keep the gut microbiome happy and healthy. If you’re experiencing symptoms like bloating, gas, constipation or diarrhea, probiotics may help bring some quick relief. If you’re lactose intolerant, a non-dairy probiotic yogurt fortified with L. acidophilus and Bifidobacterium sp. might effectively decrease lactose intolerance symptoms.
Our experts say that not all yogurts contain live probiotics, so you’ll need to read the label on the yogurt and search for the ones that contain active or live cultures to reap its full benefits. Opt for a high-protein yogurt, with minimal added sugars and simple ingredients.
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Sauerkraut takes any dish to the next level with its tangy taste and crunchy texture. Use it on your sandwich, in a salad or as part of a grain bowl. Another reason to love sauerkraut is the many gut health benefits it offers. Sauerkraut is a fermented cabbage packed with probiotics to support the gut.
During the fermentation process, microorganisms in the cabbage digests its natural sugars and convert them into carbon dioxide and organic acids. This helps break down nutrients in food, making them much easier to digest. If you’re not into sauerkraut but want to reap the gut-healthy benefits, kimchi and miso are superb options too. Learn how to make your own sauerkraut in a jar.
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This nutrient-dense fruit is high in antioxidants, vitamins C and K which help support immunity, heart health and digestion. To tick the gut health checkbox, they contain insoluble and soluble fiber which are vital for digestion as they provide bulk to the stool while helping to keep your bowels moving regularly.
If you’re looking for a creative and simple way to bring pears to your weeknight dinner table, try this delicious Roasted Pork Chops and Pears recipe.
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Whether in a soup, as a dip or as a side dish, beans are one of the best gut foods loaded with protein and fiber. In just one cup of cooked black beans, you’ll pack in about 15 grams of fiber. High in resistant starch, black beans act like a prebiotic during the digestion process to nourish the good bacteria.
Not everyone tolerates beans in the same way, so if they are difficult for you to digest try soaking the beans overnight and you might be able to tolerate it a little better. Try adding canned black beans in a scrambled egg breakfast burrito for an extra protein kick.
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If you’re looking for a tangy and nutty way to introduce good bacteria into your gut, tempeh is the way to go. This fermented soybean product is rich in plant-protein, as well as both probiotics and prebiotics that positively influences the gut microbiome.
When cooking, be sure to keep the internal temperature below 115 degrees to ensure the live cultures stay intact. Try these easy tempeh lettuce wraps for a quick lunch option.
Ginger has an abundance of surprising health benefits. You might be familiar with ginger’s track record for its ability to provide relief to an upset stomach and other digestion concerns such as nausea. The root also helps stimulate the digestive tract thanks to gingerol, a natural substance with anti-inflammatory and antioxidant properties.
There are so many ways to enjoy it, but one of our favorite options is soothing your stomach with an easy ginger tea. Wash, peel and slice the ginger. Add water and the ginger root to a small pan and boil. Strain the tea into a cup and let cool for 3-5 minutes. Add your favorite sweetener and enjoy.
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The more greens, the merrier. Leafy greens like Swiss chard are super easy to cook and filled with vital nutrients like vitamins A, K and magnesium. Not only that, Swiss chard is loaded with fiber to feed the beneficial bacteria in your gut while maintaining healthy cholesterol levels.
Dark leafy greens like Swiss chard are loaded with antioxidants to combat inflammation too. This veggie is very versatile, making it perfect for a variety of dishes from salads to soups, stews or sautéed with other vegetables.
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